 Lie prone on floor with hands slightly wider than shoulder width. Raise body up off floor by extending arms with body straight. Partner can place weight plate(s) on back if needed.
Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat.
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 Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell.
Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of chest until slight stretch is felt in chest or shoulder. Repeat.  Lie supine on bench. Dismount barbell from rack over upper chest using wide oblique overhand grip.
Lower weight to chest. Press bar upward until arms are extended. Repeat.  Rotary movement around the longitudinal axis of the bone away from the center of the body; turning the upper arm outward.
 Lie supine on bench or floor. Grasp sides of bench for support.
Raise legs by flexing hips while flexing knees until hips are fully flexed. Continue to raise knees toward shoulders by flexing waist, raising hips from board. Return until waist, hips and knees are extended. Repeat.  Lie supine on mat with lower legs on bench. Cross wrists on chest.
Flex waist to raise upper torso from mat. Keep low back on mat and raise torso up as high as possible. Return until back of shoulders contact mat. Repeat.  Kneel on side of bench with weight plates on end of bench. With both hands, hold weight plate(s) cushioned with towel. Position upper body prone and perpendicular on bench with head and arms extending off of side. With both hands, place weight plate(s) on back of head with towel placed in between for comfort.
Move head up by hyperextending neck up as high as possible. Return by bending neck down until chin touches upper chest. Repeat.  Stand or sit.
Pull head back as far as possible and down slightly. Hold stretch.  Place folded towel on weight plate(s). Lie supine on bench, head extending off of end of bench. Place plates on forehead with towel placed in between for comfort.
Move head up by flexing neck until chin touches upper chest. Return by hyperextending neck and repeat.  Sit, kneel, lie, or stand.
Pull navel into spine and hold. |
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Lance Dreher (aka. "Doctor Fitness") is a personal trainer in Scottsdale, AZ, specializing in weight loss & muscle toning for Baby Boomers. Contact us today for pricing & availability.